Well, it's a pretty basic question, but I'm still not clear on the benefits and disadvantages of the different grooves. Any general advice you have on them would be appreciated.
It depends on the character really in regards to the advantages and disadvantages.
For SuperCancel Mode for example, Takuma cannot use his 2k2 esque Guardbreak tactics in GB mode or MAX2 mode, but he can in SC Mode.
Vanessa for example Cannot use her 2k2 100% combo in GB mode or MAX2 mode because it lacks the Cancel property.
But in GB mode it benefits people like Clark, Young Geese etc because Young Geese has an invincible super (Deadly Rave), but not an unblockable in GB mode gives him a much needed option.
Just Defense in GB Mode does NOT give back health, but it does allow you to punish, you can NOT JD in the air, and it DOES give you super meter.
It makes grapplers scarily good, and totally changes the dynamic of the game. The most used groove you will see in this game across all boards is GB.
MAX2 gives you access to all the supers in the game (SC mode does not nor does GB Mode), but you can not roll and you do more damage in this groove.
So everything depends on the character which are their best grooves.
Also in SC Mode you start with 3 supers from the beginning so it was in the beginning known as the "Dark Geese Young Geese groove" because I used to use that groove to allow me to have access to 3 Deadly Raves from the beginning lol,
But since my style has drastically changed, I now realize in GB mode I start with 2 bars of super meter, have an unblockable, and now with JD can gain super whenever I want and can punish otherwise "unpunishable" normals.
NeoWave because of GB mode in a high level is a very much different game, it is an animal of it's own.
GB completely changes and slows down the game at a high level trust me on this!!!